Monday, June 11 2018

Back Squat
5 @ 70%
3 @75%
1 @ 80%
5 @ 73%
3 @ 78%
1 @ 83%
5 @ 76%
3 @ 81%
1 @86%

Skill
1-2-3-4-5-6-7-6-5-4-3-2-1
Unbroken Muscle Ups
Rest as needed between sets
If unable to do 7 Muscle Ups Unbroken complete:
1-2-2-3-4-5-4-3-2-2-1
Or
EMOTM 12
2 Muscle Ups
If unable to perform a muscle up, complete:
Pull-Ups Program below

Pull-Up Program, Week 2 Day 1
Pulling Prep
4 Sets
5-10 Reps

Reverse Row Sit Backs
4 sets
6-8 Reps

Negatives (Hyperlink: https://youtu.be/Nxi_NOCLdrM)
8 Sets of 2
Jump to hold then lower as slow as possible, keeping shoulders down.
Perform on the rings, not bar